Training Log Archive: ParkinoIn the 31 days ending Oct 31, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||
Wednesday Oct 31, 2018 #
running 39:31 [3] 7.32 km (5:24 / km) +120m 4:59 / km
shoes: Inov8 Trailclaw 250
intended doing something like last week's 9km tempo but had one of those energy deficits, managed two loops before heading back, left the Garmin at home so used Runkeeper instead (tends to underestimate the distance)
Tuesday Oct 30, 2018 #
Core Conditioning 10:00 [0]
Monday Oct 29, 2018 #
running 1:50:14 [3] 17.22 km (6:24 / km) +380m 5:46 / km
ahr:128 max:152 shoes: Inov8 X-Claw 275
that was the easiest 17km I've done, plenty of ascent but no steep climbs, reasonable pace too until 11km/1hour, when we had to pause to keep the group together, missed the path at one point and had to consult the map, cold
Sunday Oct 28, 2018 #
running warm up/down 2:16 [2] 0.4 km (5:40 / km)
shoes: Inov8 X-Claw 275
Orienteering race 41:14 [5] 9.2 km (4:29 / km) +30m 4:25 / km
ahr:158 max:193 shoes: Inov8 X-Claw 275
good pace, Murgatroyd starting 2mins behind so no chance to take the foot off the gas, he got within 20secs but made a mistake near the end and finished over a minute back
(HR high at the beginning - a glitch, I think)
2nd, 52secs behind PM, EMUL will go down to the wire (Paul must win the last race)
Saturday Oct 27, 2018 #
Core Conditioning 10:00 [0]
Friday Oct 26, 2018 #
running 48:00 [3] 9.02 km (5:19 / km) +140m 4:56 / km
ahr:138 max:152 shoes: Inov8 Trailclaw 250
slow start, got into stride eventually, but felt phlegmy before I set off, HR a bit low
Thursday Oct 25, 2018 #
Orienteering 52:06 [2] 6.2 km (8:24 / km) +230m 7:05 / km
ahr:128 max:152 shoes: Inov8 Arctic Talon 275
pootle around north end of Crich running all the paths, easy with some pauses to decide route, one path used early on at the last event has all but disappeared
Wednesday Oct 24, 2018 #
running 1:39:40 [3] 18.93 km (5:16 / km) +320m 4:51 / km
ahr:145 max:162 shoes: Inov8 X-Talon 212b
extened the edges loop up to Totley trig point and the top of Longshaw, windy on the way out, but beautiful hazy sunshine and moving really well, good pace
Tuesday Oct 23, 2018 #
Core Conditioning 12:00 [0]
Monday Oct 22, 2018 #
running 1:09:02 [2] 10.01 km (6:54 / km) +225m 6:12 / km
ahr:125 max:158 shoes: Inov8 X-Claw 275
only short/slow runners out tonight so an easy 10km loop, ran on ahead a couple of times, then kept going when it got windy on the top
Sunday Oct 21, 2018 #
Core Conditioning 3:00 [0]
running warm up/down 6:20 [1] 0.62 km (10:13 / km) +50m 7:17 / km
ahr:120 max:140 shoes: Inov8 Arctic Talon 275
Orienteering race 54:31 [5] 8.26 km (6:36 / km) +190m 5:55 / km
ahr:156 max:172 shoes: Inov8 Arctic Talon 275
hmmm, didn't really get up to speed, struggled a bit at the beginning (trying too hard?), a couple of small misses/hesitations in the circle and didn't always find the decisive line
10th, 7mins behind Dave Peel
CS Cup Final
Saturday Oct 20, 2018 #
Core Conditioning 12:00 [0]
Friday Oct 19, 2018 #
running (fartlek) 23:36 [4] 5.03 km (4:42 / km) +20m 4:36 / km
ahr:149 max:165 shoes: Mizuno Wave Hitogami 2
brisk, mixed-pace run up the cycle path and around the Meadow, putting in effort every other field on the way back, felt it
Thursday Oct 18, 2018 #
running 1:49:01 [3] 19.59 km (5:34 / km) +340m 5:07 / km
ahr:147 max:163 shoes: Inov8 X-Talon 212b
stunning late afternoon run, the 20km loop but returning down Barbrook instead of along White Edge to avoid the rutting photographers, last 4km downhill, took a gel with me but didn't use it - I think it was the 'heat' and heavy sweat that caused the bonking issue earlier last month
Wednesday Oct 17, 2018 #
running (terrain) 52:03 [3] 8.13 km (6:24 / km) +230m 5:37 / km
shoes: Inov8 X-Talon 212
didn't find the path between Bamford Edge and Stanage so this became quite a pleasant terrain run, breathing a bit hard and some coughing afterwards
Tuesday Oct 16, 2018 #
Core Conditioning 10:00 [0]
Monday Oct 15, 2018 #
running 1:42:16 [2] 14.39 km (7:06 / km) +380m 6:17 / km
shoes: Inov8 X-Talon 212
bit of pfaff losing the (new) route in the dark and the mist, fairly easy as a result, pushed on some of the hills
Sunday Oct 14, 2018 #
running warm up/down 3:45 [2] 0.64 km (5:52 / km)
shoes: Inov8 Arctic Talon 275
Orienteering race 51:27 [5] 9.1 km (5:39 / km) +80m 5:25 / km
shoes: Inov8 Arctic Talon 275
good run out in the rain, had trouble reading the map (and the control descriptions) without glasses, was winging it sometimes in the circle uncertain about which side of the thicket the flag would be etcetera, lost little bits of time as a result
2nd, 5mins behind Philip Vokes
Grangewood RG
Saturday Oct 13, 2018 #
Core Conditioning 13:00 [0]
Friday Oct 12, 2018 #
running 1:07:08 [3] 12.58 km (5:20 / km) +240m 4:52 / km
ahr:144 max:161 shoes: Inov8 Race Ultra 290
unlovely run in the wind, steady but slow, pleased with myself for getting out there
Thursday Oct 11, 2018 #
Note
(rest day)
Wednesday Oct 10, 2018 #
running 1:18:53 [3] 14.44 km (5:28 / km) +270m 5:00 / km
ahr:144 max:161 shoes: Inov8 X-Talon 212b
lovely run over the edges in hazy sunshine (22°), steady, feeling the last four days in the legs, gel at the 45min mark
Tuesday Oct 9, 2018 #
Core Conditioning 3:00 [0]
running warm up/down 3:27 [3] 0.5 km (6:54 / km) +10m 6:16 / km
ahr:128 max:138 shoes: Inov8 X-Talon 212
steady before kicking into tempo
running tempo 45:19 [4] 9.14 km (4:57 / km) +130m 4:38 / km
ahr:146 max:159 shoes: Inov8 X-Talon 212
nice tempo run in the sunshine, got below target of 5mins p/km
Monday Oct 8, 2018 #
Core Conditioning 10:00 [0]
running 1:05:09 [3] 9.58 km (6:48 / km) +260m 5:59 / km
ahr:136 max:164 shoes: Inov8 Race Ultra 290
shorter one tonight after three races this weekend but felt pretty good throughout, good ascent to the trig, I like that climb, but had to wait a few minutes for everyone to reassemble
Sunday Oct 7, 2018 #
running warm up/down 5:00 [1] 0.8 km (6:15 / km) +5m 6:04 / km
ahr:116 max:147 shoes: Mizuno Wave Hitogami 2
Orienteering race (sprint) 19:48 [5] 4.14 km (4:47 / km) +20m 4:40 / km
ahr:159 max:174 shoes: Mizuno Wave Hitogami 2
no mistakes, not sure about a couple of routes, especially steps down from Cathedral, but again didn't run hard enough
16th, 3mins behind Simkovics, 1min behind Duncan H
Liverpool Uni N
Orienteering race (sprint) 19:22 [5] 4.21 km (4:36 / km) +10m 4:33 / km
ahr:154 max:167 shoes: Mizuno Wave Hitogami 2
again not fast enough nowhere near the limit, should have been going hard after crossing the road for the last loop
13th, 2.5mins behind Simkovics, 52secs behind Simon M
Liverpool Uni S
Saturday Oct 6, 2018 #
running warm up/down 8:28 [1] 1.0 km (8:28 / km) +10m 8:04 / km
shoes: Inov8 X-Talon 212b
Orienteering race 1:04:01 [5] 9.59 km (6:41 / km) +40m 6:32 / km
shoes: Inov8 X-Talon 212b
enjoyable but some loose navigation on easier legs were costly, extra paths could be ignored but pulled me off line to #4 (where I couldn't make sense of the vegetation) and to #22 (where I also chose a poor route out of the control), around 6 mins lost in total
Formy Dunes
Friday Oct 5, 2018 #
Core Conditioning 10:00 [0]
Thursday Oct 4, 2018 #
running 1:06:38 [3] 12.63 km (5:17 / km) +240m 4:49 / km
ahr:148 max:161 shoes: Inov8 Race Ultra 290
nice and steady, I felt quite good, but turns out it was one of my slowest on this route, odd
Wednesday Oct 3, 2018 #
Orienteering race 29:48 [5] 4.9 km (6:05 / km) +80m 5:37 / km
ahr:150 max:163 shoes: Inov8 Arctic Talon 275
enjoyable thrash, could have been longer, missed that big depression again, took extra care on bearing but I don't think it is in the right place
Tuesday Oct 2, 2018 #
running 34:09 [3] 6.42 km (5:19 / km) +80m 5:00 / km
ahr:144 max:163 shoes: Inov8 Race Ultra 290
just wanted to get out there, nothing to report
Monday Oct 1, 2018 #
running 1:35:07 [3] 14.38 km (6:37 / km) +290m 6:01 / km
ahr:132 max:161 shoes: Inov8 X-Talon 212b
fairly comfortable, dry underfoot, not a fast group (Chris takes it easy on a Monday night if he's got someone to talk to)